Plantar fasciitis is a common condition affecting walkers. Symptoms include heel pain which may be localized under the heel but may also radiate into the foot. It is usually worse first thing in the morning then gets better as the foot warms up but them may come on again worse later in the day or on a long walk.

“The plantar fasciitis night splint is one of the most effective treatments we have found” says Mike Walden of specialist sports medical retailer Return2fitness.co.uk. It may look a bit heavy duty but worn overnight it helps prevent the plantar fascia under the foot from tightening up and causing that familiar morning heel pain.

For more information on Plantar Fasciitis visit Sportsinjuryclinic.net where there is a wealth of information including plantar fasciitis treatment, stretching and exercises.

What is an Exercise Ball?

An exercise ball is a large round plastic ball which is inflated with air and used in many different ways for exercise and physical therapy. An exercise ball may also be known by any of the following names: Swiss ball; gym ball; birth ball; stability ball; physio ball; therapy ball or Yoga ball. This variation in name is due to its wide range of uses.

Why use an Exercise Ball?

The main benefit of using an exercise ball is that that the body must respond to the unstable surface, recruiting the small stabilizing muscles which control posture, balance and core stability.

Core strengthening has become something of a ‘buzz word’ within the fitness industry, with classes such as Pilates still growing in popularity. The ‘Core’ muscles are a group of deep muscles within the trunk which work together to stabilise the spine. These include the much talked about Transversus Abdominus, the pelvic floor muscles and some small, intrinsic back muscles.  The aim of this kind of strengthening is to control and maintain contraction of the core muscles throughout daily activities, in order to improve stability and positioning of the spine.

Without contraction of the core muscles, the spine is left relatively unsupported, which during activities such as walking and running, increases the risk of injury or back pain. Core strengthening is recommended for everyone who is involved in any form of physical activity of who suffers from lower back pain or postural problems.

Just sitting on the gym ball helps to focus your attention on your core muscles and automatically enables their activation. Most strengthening exercises can be performed on the ball, using it in place of a weights bench to sit or lay on. Upper body resistance exercises, abdominal exercises such as crunches and leg strengtheners including bridges and hamstring curls can all be performed with a gym ball.

Benefits to Walkers

Working out using a Swiss ball can be of benefit to walkers in preventing injuries both due to postural problems and strength imbalances, as well as traumatic injuries such as ankle sprains or knee ligament injuries.

Improvements in posture and core strength help to prevent overuse injuries and general aches and pains, including lower back pain and sciatica. Improvements in balance may help in preventing falls and slips over rough ground which can result in painful, acute injuries.

People who love walking in the Peak District and other hills
and dales of England may like to hop across the pond to Northern
Ireland and take in some of the views that National Trust site
Castle Ward in County Down has to offer.

This part of the Lecale countryside has been featured as a walk
of the week by the Daily Telegraph and boasts any number of
attractions, including Audley’s Castle – a 15th-century tower house
- and Strangford Lough, a marine nature reserve.

Heading to this latter destination in winter could prove
particularly enjoyable to bird-watching enthusiasts as “virtually
the entire world population of light-bellied Brent geese”
congregate here at this time.

Walking expert John Bettes said of the region: “Strolling
through this 820-acre walled demesne takes you along trails that
wind their way through atmospheric woodland, parkland and
gardens.”

What’s more, visitors can also participate in a living history
house tour or spend time in the corn mill, learning about Irish
industrial heritage.

People who enjoy walking in the New Forest may be interested
to note that a report published yesterday (August 1st) suggests
that the Department for Environment, Food and Rural Affairs (Defra)
may consider axing the country’s proposed new coastal path in a bid
to save money.

The Conservative-Liberal Democrat alliance recently stated that
all governmental departments must reduce their spending bills by
around 40 per cent in the coming months as it seeks to implement
austerity measures to cut the nation’s fiscal budget deficit, which
is estimated to stand at more than £140 billion.

And according to journalist Jim Pickard, who was writing for the
Financial Times’ Westminster blog, the proposed £50 million outlay
on a 30-foot wide and 2,500-mile long walking path around the
country which was introduced by the former administration last year
could be targeted.

Mr Pickard wrote: “I asked a former Defra minister last week
what the easiest cut in his old department would be. The answer:
the new coastal path.”
 

People who like to go walking in the Lake District might want to respond to a
plea from a group hoping to redevelop several highland rambling
trails.

Friends of Nevis has appealed to all walking enthusiasts to help
them in their efforts to maintain and repair some of the trails
found on and around Britain’s highest mountain over the weekend of
August 13th to 16th, according to Grough.

The organisation – which was set up in February 2008 and seeks
to give as many individuals and organisations as is possible the
opportunity to support one of the UK’s most iconic walking
destinations – has coincided its event with the John Muir Trust’s
litter picking activity.

A spokesperson for the group told the news source that the main
area it is targeting for this project will be “below Lochan Meall
and t-Suidhe” as it wants to get to a stage whereby all sections of
this track have been “checked and maintained by our volunteers
during 2010″.
 

People who enjoy walking in the Peak District and other rambling hotspots across the UK might like to check out what Norfolk’s Brancaster Staithe harbour has to offer, an expert has said.

According to coastal warden Keith Miller, who was speaking to the Daily Telegraph, this trail is an essential route for all walking enthusiasts to take at some point as it is an ideal location for a stroll at any time of the year.

Mr Miller stated that "the delicate little terns fishing just off the quay" could be one of the many great sights to view during the walk – which is around six kilometres long – over the coming months.

However, the warden went on to say that his favourite time to walk the route is "the middle of winter", when views are unrestricted by leaves on the trees.

Meanwhile, ranger Lorna Sherrif told the publication recently that Devon’s Wembury Point is an excellent spot for a hike all-year-round.